Description

The barbell reverse grip skullcrusher is a strength training exercise that targets the triceps while also engaging the forearms and shoulders. It involves lowering the barbell behind the head in a controlled manner.

Starting Position

Lie on a flat bench with a barbell in hand using a reverse grip (palms facing up), arms extended fully. Elbows should be pointed towards the ceiling.

Technical Execution

Lower the barbell towards your forehead by bending at the elbows while keeping upper arms vertical. Extend the arms to lift the barbell back to the starting position.

Range of Motion

Ensure a full range of motion by lowering the barbell until it almost touches your forehead and then fully extending the arms at the top of the movement.

Variations

Variations of this exercise can include using dumbbells for unilateral work or changing the grip width on the barbell.

Common Mistakes

Common mistakes include arching the back, using too much weight, and allowing elbows to flare out.

Practical Advice

Ensure proper warm-up of the triceps and forearms before performing this exercise. Focus on maintaining strict form throughout the movement.

Additional Notes

It's important to gradually increase the weight used to avoid injury and maximize muscle gains.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

triceps

Secondary Muscles